Rowing Machine Training Plan - Three Core Workouts For Different Energy Systems

In this video, I discuss three different training sessions you can do to help improve your 2000m rowing ergometer test. To download the slides from this presentation, head over to my blog at the following link: www.coachbergenroth.com/rowin...

[@ddaddyo7133]

Thanks for your videos Neil I’ve been rowing consistently indoors for 3 months (6 days a week) and your videos are a great tool to have cheers from Sydney Australia !

[@Neil_Bergenroth_Rowing_Coach]

Glad you are finding this helpful! Thanks so much for the feedback it means a great deal to me. If you have requests for more content, let me know!

[@ferabago]

Hi Neil, great workouts. I just have one question. During rest periods in workout 2 (6 to 8 min), do you mean row at a lower stroke rate?

[@Neil_Bergenroth_Rowing_Coach]

You could handle this in a few ways. You can paddle very lightly between the pieces (at a 14-18spm) to help flush lactate from your system or you could rest completely or you could do a little of both. Hope this helps. Thanks for the feedback, I really appreciate that.

[@1Hominid]

Good video, I’m going to try these for some variation. I’ve been working on steady state mostly for foundation , do you think it’s better to practice quick connected transition at the catch and a lower stroke rate or more easy rhythm at a slightly higher rate? I’m targeting about 2:03 splits over 10k so it’s a difference between about 18 and 22 spm.

[@Neil_Bergenroth_Rowing_Coach]

Thanks for the feedback. My personal point of view is that I would try to practice a sharp catch at any rate. You can be as sharp at the low rates as you are at the high rates. With the lower rate, you are aiming to generate as much torque as possible for the best split at that rate. I hope this helps to some degree.